health Archives %- – Rock The Wrinkle

(This is the second of a 2-part series on the benefits of Tai chi for anyone over 50. In Part 1, you heard why Tai chi is the perfect lifelong activity from Certified Tai Chi Instructor Tim Murphy. Today’s post highlights specific health benefits, and how to get started in Tai chi.)

Tai chi stretches your body, and your organs. It helps align the ligaments that in turn keep your bones aligned properly so you have more support. It reduces pain and increases flexibility. Increasing the qi flow through the body opens up the channels for increased energy and strength.

Emotional and Mental Benefits: Connecting with the qi.

What is qi? One definition is the circulating life energy that in Chinese philosophy is thought to be inherent in all things…an uninterrupted flow is said to be essential for good health. This is where Tai chi comes in: it unlocks the qi.

But what does it mean to “feel” the qi? I can only answer for myself. There are times during a Tai chi movement when I can feel what I will describe as an energy field, usually warm, and very soothing. It doesn’t always happen. Some people never feel it. But many experienced practitioners say that even if you don’t feel the qi, you still are absorbing the benefits of the process.

For Certified Tai Chi Instructor Tim Murphy, it’s about awareness.

“Tai chi has made me much more aware of the energy flowing through my body,” says Tim. “It’s proven that we have electrical fields flowing through our bodies, and Tai chi has helped me understand what that means. It’s an awareness of qi; a phenomenon I can get in touch with.

“Tai chi also has helped me become centered. So many of the experiences you have in Tai chi are hard to describe…the feeling you have after you’ve been playing Tai chi for an hour or so. You may be tired, but another part of you is revitalized. And it has a calming effect. Sometimes just that slowing down is so important. It’s so typical of our world and how we work, that we go nonstop and never really relax.

“With Tai chi, you are taking a period of time for yourself to slow down, which has many positive effects on your body. I’ve had people come into the first Tai chi class and walk out after a few minutes, because there is something inherent in them that prevents them from slowing down. Many Type A people have trouble moving that slow. But I ask: if it’s that hard for you to slow down, maybe this is something that might really benefit you!”

For many people, the combination of relaxation and concentration doesn’t make sense. I get that, but I can tell you it’s what really drew me in…I knew it would be good for my 50+ brain!

“You can be mentally focused and relaxed,” says Tim. “You’re just focusing on the relaxation.”

Physical benefits: what research is finding.

Blood pressure. Studies have recorded positive benefits for participants dealing with high blood pressure and other cardiovascular conditions. Additionally, research has found Tai chi can improve levels of cholesterol, triglycerides, insulin and C-reactive protein in people at high risk for heart disease.
Immune system. Tai chi decreases the release of catecholamine, a neurotransmitter that dampens the immune system. In one study, three sessions a week for four months enhanced immune cell function by 45% in adults with shingles.
Arthritis. If you suffer from osteoarthritis, you’ll appreciate that Tai chi can help you have less pain and stiffness. I can speak from experience on this: it does reduce pain, even in the hands. The Tai Chi for Arthritis Program developed by Dr. Paul Lam is based on the Sun style Tai chi which helps improve muscular strength, flexibility and fitness. http://taichiforhealthinstitute.org/how-does-tai-chi-for-arthritis-work/
Balance. Tai chi may improve sensitivity to nerve signals in ankles and knees, which can prevent falls. Practicing Tai chi also has been found to reduce the fear and thus the risk of falling among older adults, even in their 80s and 90s.
Osteoporosis. Tai chi may slow bone loss in postmenopausal women and even build bone density.
Diabetes. Because movement and exercise are so important in the control of diabetes, Tai chi has been found to be an excellent option for those with diabetes needing to reduce stress, relax, and improve their circulation.
Fibromyalgia. A New England Journal of Medicine study showed that Tai chi reduced pain and fatigue and improved the participants’ ability to move, function physically, and sleep.
Parkinson’s disease. Participants in one research study suffering from mild to moderately server Parkinson’s demonstrated improved balance, walking ability and overall well-being after 20 Tai chi sessions.
Recovery from stroke, injury, illness. Because Tai chi can help improve strength, flexibility, aerobic endurance and also reduce stress and anxiety, it has proven to be an effective method for recovery from stroke and other trauma.

There is more….much more. But it’s obvious that this is more than a few stretches and poses. This is a holistic approach to lifelong well-being.

Check it out for yourself. Visit the Tai Chi for Health website and read a few of Dr. Paul Lam’s articles. Read more from Harvard Medical School. Ask anyone you know who is a student of Tai chi.

So how do you get started? Get moving.

Most importantly, start moving. “That’s the key,” says Tim. “Whether you join a class, watch a DVD, or find a video online, just start moving. As you start to delve deeper in the Tai chi forms, you will want to do them correctly, which means finding someone who can guide you. There is something about the human connection between a student and a teacher or mentor that can facilitate your learning.”

Step One: Get moving.

Step Two: Find a class, a DVD, a video or other resource.

Step Three: Develop a relationship with someone who can guide you and answer your questions as you progress, so you can get the most out of what you are doing.

I vouch for locating a certified instructor and a class where you can learn with others, practice what you know, and continue to peel the layers off the Tai chi “onion.”

I predict you’ll start feeling the benefits soon…and Tai chi will be part of your lifelong journey of health.

“Peace in ourselves, peace in the world. “

Thich Nhat Hanh

(First of a 2-part series on the benefits of Tai chi for anyone 50 and better who wants a lifelong physical activity with important health advantages.)

Winter’s chill makes it easy to want to just curl up in a quilt with a cup of something warm and sit by a fire…throw in a cat for lap warmth and a dog to snuggle by your feet and you have a scene that’s hard to resist. Problem is, the more you sit, the stiffer you get, the stiffer you get, the more you sit. And while weather may lull you into sitting more the next few months, why not spend some of that time committing yourself to trying something new—an activity that will get you moving, your blood flowing and work your muscles and bones in a safe and gentle manner?

An activity new you can do now, or begin in 2015, and continue for the rest of your life.

For many of us over 50, it’s not practical or even desirable to consider high impact activities. Our joints just aren’t what they used to be. We don’t want to jump up and down on steps, run around a track, row an imaginary boat or climb stairs for an hour. But we want to feel good, and we want to extend our longevity.

Suggestion: Tai chi.

Tai chi has been called both meditation in motion and medication in motion. It’s an ancient Chinese martial art that’s also a holistic approach to mental and physical health and well being. There are many styles and forms of Tai chi, all focused on enabling the “qi” or life force to flow smoothly throughout the body. More than 300 million people worldwide practice—or as practitioners say—“play”—Tai chi.

Tai chi’s benefits range from greater flexibility and balance to improved bone density, a stronger immune system and lower blood pressure. (More specifics on benefits later.)

Most importantly, Tai Chi is something you can start at any age and keep doing for life.

Recently I had the privilege of interviewing Tai chi instructor Tim Murphy, who introduced me to Tai chi a few years ago. (I had never done anything like Tai chi before, and was well past 50.) Tim is a certified Tai chi Instructor For Energy, a certified Tai chi Instructor for Arthritis, and a certified Tai chi Instructor for the American Association of Aerobics Instructors. He has taught Tai chi for more than 20 years. He also is a Master Scuba Diver Trainer PADI (25 years experience), a Level 2 Ski instructor PSIA (10 years) and is certified to teach kickboxing for NAPMA and Yoga for AAAI.

Tim’s first experience with Tai chi was using it as a warm-up for a Karate class. He appreciated the softness of Tai chi in contrast to the more rigid style of the class he was participating in. Years later, he and his brother became more interested in Tai chi for the same reason many boomers do…to find a physical activity they could do for life.

“I knew I wouldn’t be able to continue to do a lot of the contact sports I had always done, like boxing and football,” said Tim. “My brother and I both wanted something we could do for the rest of our lives, regardless of age or health issues.” His interest in Tai chi has not faded over the past 20+ years he has been teaching.

“Tai Chi is like an onion, with many layers. The first movement you learn is the first layer. As you get deeper and deeper into the form, the onion principle just keeps going…you are still peeling layers off the onion years later.”

Tai chi is truly for everyone, and it’s especially beneficial to baby boomers and those with even more years to their credit.

“The skeleton responds to stresses. If you are sedentary, your bones are not being stressed and your muscles are not being used. But the human body is a wonderful thing. When you start to work in any kind of exercise, you body responds to the effort and increases its level of stasis, or fitness. So your level of fitness is directly related to your level of activity. If your activity level is low, your level of stasis is low because you are not moving.

“Become active again, and your body responds…as though it’s asking, “Why are you walking now? You haven’t walked in years!” This begins to raise your level of fitness. As we get older, it’s even more important. Consider degenerative diseases like osteoporosis and arthritis. We need activities that support and boost our level of stasis, without having a high level of impact that would be harmful to our joints. If you run a mile, and it hurts, you don’t run anymore. But do something that does not hurt, but is a weight-bearing exercise…and your skeleton responds positively. This is critical as we age.

“Our bodies don’t wither away because we get older. Our bodies wither away because we stop using them. Tai Chi is a weight-bearing activity that stimulates your skeleton but does not impact your joints like harder exercise.”

And what about the person who’s recovering from an accident, stroke, or injury? Or a bed-bound or wheelchair-bound individual? Can Tai chi even be possible?

Yes, says Tim emphatically. He should know, as he’s had students of all ages who face these challenges.

“One of my students was a 92-year-old woman who had fallen and broken her femur, and was now using a walker. When she returned to our class, I had everyone sit in chair, and we did the entire form seated. We were still able to do the arm movements, the body turns, and get the good benefits of the postures.

“I think many times we tend to be self-limiting, and think we can’t do something. People will tell you can’t do that because you’re getting older. If you accept that, it becomes your limitation. But you must challenge that. How many times do we see people walk again after an injury—and they had been told that wasn’t even possible?”

Tai chi is graceful, fascinating, relaxing and a lot of fun!

I’ve said before how much I enjoy playing Tai chi. Just the names of a few of the postures—part the wild horse’s mane, white crane spreads its wings, grasp the peacock’s tail—are enticing enough to compel me to want to do each move with as much fluidity and purpose as I can. As Tim has said before, it’s hard to describe how you feel after doing Tai chi for an hour: exhilarated; yet peaceful; tired yet filled with a new energy. It’s helped me in many ways. I love it.

Tai chi is for every age.
Standing, or seated, you can do some form or movement.
You can play Tai chi alone or with a group, and just about anywhere—on the beach, in your hotel room, at the garden, in your office, on a mountain trail.
You don’t need any special equipment or clothing. Be comfortable.
You can keep progressing and improving your skills.
There are many movements and many forms.
Feeling the “qi” is a very powerful experience!
Tai chi has multiple benefits for better health.

Coming up in my next post, I’ll share some scientifically proven (and somewhat amazing) health benefits of this ancient art, talk about “Qi”…what is it, what does it feel like, and how you can connect with it, plus share Tim’s advice for how to get started. Hope you’ll check back in!